the 28 Day Rawsome Transformation Program! - The Raw Food ...

aAmanda Brocket asserts her right to be identified as the author of this work in accordance with the Copyright, Designs and Patents Act1988 as amended from time to time.All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic,mechanical, photocopying, recording or otherwise, without prior permission of the author.Copyright © Amanda Brocket 2013, Fairlight, Sydney, Australia.First published in Sydney, Australia by Amanda Brocket of The Raw Food Kitchen in 2013.The (first) edition published in February 2013 by Amanda Brocket, Fairlight, Sydney, Australia.amanda@therawfoodkitchen.com.auwww.therawfoodkitchen.com.auDesigned by Amanda Brocket of The Raw Food Kitchen.Disclaimer: From herein the author and The Raw Food Kitchen are one and the same. The techniques and advice described in this book represent theopinions of the author based on her experience. The author expressly disclaims any responsibility for any liability, loss or risk, personal or otherwise, whichis incurred as a result of using any of the techniques, recipes or recommendations suggested herein. If in any doubt, or if requiring medical advice, pleasecontact the appropriate health professional.This book may identify product names and services known to be trademarks, registered trademarks or service marks of their respective holders. Theyare used throughout this book in an editorial fashion only. Terms suspected of being trademarks, registered trademarks or service marks have beenappropriately capitalised, although The Raw Food Kitchen© attest to the accuracy of this information. Use of a term in this book should not be regardedas affecting the validity of any trademark, registered trademark or service mark.The information provided in this book is for informational purposes only and is not intended as a substitute for advice from your healthcare practitioner,or any other health care professional. You should not use the information in this book for diagnosis or treatment of any health problem or as a substitutefor medication or other treatment prescribed by your healthcare practitioner. You should consult a healthcare practitioner before starting any diet, fast,exercise or health program, before taking any medication or nutritional supplement, or if you suspect you might have a health problem or have a currenthealth condition.Each person is different, and the way you react to a particular food or product may be significantly different from the way other people react to suchproduct or food. You should consult your healthcare practitioner regarding any potential adverse interactions between medication you are currently takingand food based nutritional supplements or programs you wish to undertake.The user of this book assumes all responsibility and risk for any injury, loss or damage caused or alleged to be caused, directly or indirectly by using anyinformation described in this book.This program should not be attempted during pregnancy; however, it is an ideal as a preconception program. If you fall pregnant while doing a detox youshould stop the program and contact your Healthcare Practitioner.therawfoodkitchenclasses. recipes. resources. health.www.therawfoodkitchen.com.aua©

contentsWelcome 4Soaking times for nuts and seeds 5Juices, Smoothies, Nut Milks 6Blood Builder Juice 6Kiwi Kombo Smoothie 6Kick Start Smoothie 6Acai Berry Smoothie 7Ginger Zinger Juice 7Berry Nice Kombucha Tea 9Love Life Elixir 9Detox Combo Tea 9Chia Coconut Porridge with Acai 11Rawcher Muesli 11Fresh Fruit Platter withCashew Cream 11Choc Jaffa Buckwheat Crunchies 12On The Run Breakfast Bars 12Creamy Zuchinni & Parsnip Soup 15Cream of Brocolli Soup 15Miso Soup 16Tabouleh Wrap 16Mushroom Burger withVege Combo Filling 19Green Curry with Kelp Noodles 19Zuchinni Pesto Pasta 20Falafels with Tahini Sauce 20BBQ Veges with Spinach 21Mint Choc Madness Smoothie 7Almond Milk 8Hemp Seed Milk 8Brazil Nut Milk 8Elixirs & Herbal Teas 9Tummy Tamer Tea 10Candida Cleanse Tea 10Breakfast 11Raw Nut Bars 26Amazeballs 26Turmeric & Ginger Dressing 28Pesto Sauce 28Miso Dressing 28Tomato Sauce 29Breakfast Bread - Savoury 13Breakfast Bread - Sweet 13Coconut Yoghurt 14TRFK Tropical Rawslie 14Lunch 15Quinoa Pumpkin Stir Fry 30Lentils with Roasted Brocolli& Brussel Sprouts 30The Chelator Salad 17Kale & Mushroom Salad 17Sushi Rolls 18Cauliflower Rice 18Dinner 19Fennel, Apple, & Grapefruit Saladwith Coconut Dressing 21Sausages & Mashwith Tomato Sauce 22Meditteranean Nut Loaf withChickpea Hummus 23Desserts 24Choc Mint Mousse 24 Mango Cream Pie 25Choc Dipped Strawberries 24 Banana Ice Cream 25Snacks 26Kale Chips 27Spicy Seed Mix 27Salad Dressings 28Tahini Dressing 29Teriyaki Sauce 29Creamy Basil Dressing 29Cooked Vegan Options 30Quinoa Porridge with Goji Berries& Pecans 30Cultured Vegetables 31Sauerkraut 31 Kim Chi 3128 Day Rawsome Transformation Recipe BookDetox your mind, body and life!Page 3

welcome to the recipe book!Over 60 yummy recipes, all wheat, dairy, gluten and refined sugar free!These recipes have been carefully selected to allow your body to detoxslowly to minimise detox reactions.All live foods are nourishing and cleansing for your body but if you find doingraw 3 times a day a little challenging in the beginning substitute one meal aday for a cooked meal, aim to make it vegan and refined grain free.I have included some healthy vegan cooked food options for those of youwho may be more comfortable with this.If you have a food processor and a blender you will be able to make most of these recipes easily. Ifyou don’t have these appliances you can pick them up relatively cheaply second hand, online or atyour local kitchen appliance store.For the more adventurous there are a few challenging recipes that require a dehydrator. I highlyrecommend you look into getting a dehydrator as it opens up avenues for a variety of tastes andtextures and can easily mimic cooked food without destroying nutrients. There are dehydrators outthere to suit any budget. Hop online to grab a bargain or hunt down a second hand one on eBay.Our gorgeous Naturopath has also kindly provided some key information on some of the recipes soyou can, at a glance, know where you are getting your protein, iron and calcium from. Cool huh?!I hope you enjoy the recipes provided for you during the 28 Day Rawsome Transformation Program.If you especially loved them, don’t forget to write in or post your recipe creations on our special 28Day Program Facebook Page to share with and inspire others!28 Day Rawsome Transformation Recipe BookDetox your mind, body and life!Page 4

Soaking times for nuts & seedsNuts, grains, legumes and seeds have a protective ingredient in them called phytic acid.This occurs naturally to ensure their survival in the plant world.Soaking in filtered water ( enough to cover them) for a few hours or overnight removes this natural barrierand allows your body to absorb all the wonderful goodness inside them without them being a barrier toblocking mineral absorption.Nuts can be eaten as they are the next day, dehydrated, or made into milk, or used as an ingredient for araw food dish. Simply drain and rinse in filtered water and keep in a container in the fridge. They will keepin the fridge for 4-5 days.Soaking times for nuts and seeds are:• Almonds8 -12 hours______________________________________________________________________________________• Walnuts6 -10 hours______________________________________________________________________________________• Cashew nuts 2 hours______________________________________________________________________________________• Brazil nuts2 hours______________________________________________________________________________________• Pecans2- 4 hours______________________________________________________________________________________• Chia10 minutes - 8 hours______________________________________________________________________________________• Hazelnuts2 hours______________________________________________________________________________________• Pumpkin Seeds 4 - 6 hours______________________________________________________________________________________• Sunflower seeds 4 -6 hours______________________________________________________________________________________• Sesame seeds 4 - 6 hours______________________________________________________________________________________Special raw measuring terminology ;-):C = cup. T = Tablespoon. t= teaspoon28 Day Rawsome Transformation Recipe BookDetox your mind, body and life!Page 5

juices, smoothies, nut milksBlood Builder JuiceThis juice is a great for the liver and is a good source ofVitamin K, C, A & Folate. Serves 1.Ingredients:a Handful of baby spinacha 1/2 a celerya 2 green applesa 2 large beetroota 1 cucumbera 1 lime peeleda 1/2 a pineapple cut into chunksMethod:Run all through a cold press masticating juicer. Enjoy.Kiwi Kombo SmoothieKiwifruit are high in Vitamin C as is celery. Serves 1.Ingredients:a 5 kiwifruita 1 green peara 2 stalks celerya 1 leaf of kalea Pinch cinnamona 2 medjool datesa Pinch himalayan crystal salta Filtered water (approx 700ml)Method:Combine all ingredients in a blender and blend. Serve.Cell Cleanser JuiceP: 8gC: 163mgI: 4mgThis juice is a powerful anti-inflammatory, detoxifying andvery cleansing. Makes about 1 litre.a 4 - 6 kale leavesa 1 bunch minta 1/2 bunch coriandera 1/2 bunch dilla 1 lemon peeleda 4 oranges peeledMethod:Run all through a cold press masticating juicer.Kick Start SmoothieA great way to start your day with this mineral and VitaminC packed smoothie with anti-ageing goji berries! Greatsource of Selenium, Omega 3 and anti-oxidants. Serves 1.Ingredients:a 1cm piece gingera 4T goji berries soaked 10 minutesa Water of one young coconuta Flesh of one young coconuta Half a frozen bananaa 1t camu camu powdera 3 oranges peeled and choppeda 1T chia seedsP: 26gC: 452mgI: 13mgMethod:Place all in a blender and blend! Add a few ice cubes forextra thickness and coolness!P = Protein. C = Calcium. I = IronPssssst..... wherever we ask for salt in any of the recipes inthis book, be sure to always and only ever use HimalayanCrystal Salt. Thank you!Ingredients:a 1/2 bunch celerya 2 cucumbers28 Day Rawsome Transformation Recipe BookDetox your mind, body and life!Page 6

juices, smoothies, nut milksAcai Berry Bonanza SmoothieThis smoothie is loaded with anti-oxidants. Great for whenyou need a boost from a stressful day. Serves 1.Ingredients:a 2 handfuls of strawberriesa 2 handfuls of blueberriesa 2T acai powdera Flesh and water of one young coconuta Half a ripe frozen bananaa 1 lime peeledMethod:Put all in a blender and blend. Enjoy.Ginger Zinger JuiceGinger is great for keeping the immune system hummingand fantastic for digestion. Serves 1.Ingredients:a 4 carrotsa 1 orangea 1 stalk celerya 1 orangea 2 applesa 2cm piece gingera Filtered water (approx 700ml)Method:Combine all ingredients in a juicer. Serve.a 2 green applesa 1 orangea 1t maca powdera 1t camu camu powdera 1T hemp protein powdera 1/2 lemon peeleda pinch himalayan crystal salta 750ml filtered watera 1 frozen bananaMethod:Blend all ingredients together. Add some ice cubes forextra thickness and coolness! Great source of Vitamin C, A,Magnesium.Mint Choc Madness SmoothieVery indulgent and feels a bit naughty but its actually verygood for you! Serves 2.P: 27gC: 352mgI: 15mgIngredients:a 2 frozen bananasa 2T cacaoa 2C almond milk (see Page 8 for recipe)a Handful of minta 1T chia seedsa 1t vanilla extractMethod:Place all in a blender and blend. Pour and serve. Greatsource of Vitamin B6, Folate, Magnesium. Great for PMSmoments!Protein Power SmoothieA great smoothie to have after a workout or as a breakfastreplacement. Serves 2.Ingredients:a Handful baby spinacha 2 kale leavesP: 24gC: 208mgI: 2.4g28 Day Rawsome Transformation Recipe BookDetox your mind, body and life!Page 7

juices, smoothies, nut milksAlmond MilkThis is the basic recipe. You can add cinnamon, vanilla ormaca for extra kick. Almonds are alkalising too. All nut milksare great over raw cereals! Makes about 1 litre.Ingredients:a 1C raw almonds soaked overnight in filtered water,drained and rinseda 3C filtered watera 3 drops stevia OR 2 medjool datesMethod:Put all in a blender and blend. Grab a glass bowl and linewith a nut milk bag (or if you don’t have one you can usea stocking), pour milk through the bag and “milk” the bag,squeezing the milk out. With the dry pulp thats leftover youcan pop in the freezer and use for later in other recipes suchas crackers etc. The milk will keep in the fridge in a sealedglass jar for about 5 days.Great source of Vitamin E, Manganese, Floate, high inprotein and calcium.Hemp Seed MilkHemp is super high in protein and loaded with good fats,and is a detoxifier, and a great alternative for anyone with nutallergies.Ingredients:P: 30.4gC: 431mgI: 5.8mgas crackers etc. The milk will keep in the fridge in a sealedglass jar for about 5 days.A great source of Vitamin E, Magnesium, Zinc. Great forimmunity, skin and sexual health.Brazil Nut MilkBrazil nuts are high in selenium, a mineral we are sadlylacking in today’s diet.Ingredients:a 1C brazil nutsa 3C filtered watera pinch cinnamona 2T raw organic active honeyMethod:Put all in a blender and blend. Grab a glass bowl and linewith a nut milk bag (or if you don’t have one you can usea stocking), pour milk through the bag and “milk” the bag,squeezing the milk out. With the dry pulp thats leftover youcan pop in the freezer and use for later in other recipes suchas crackers etc. The milk will keep in the fridge in a sealedglass jar for about 5 days.Great anti-oxidant and male tonic. Serve to the men in thehouse.Note:P: 19gC: 213mgI: 3.2mga 1C hemp seedsa 3C filtered watera 2 medjool datesa pinch nutmega 1t vanilla extractP: 34gC: 103mgI: 14mgDaily requirements for the averagefemale for:Calcium: 1000 - 2500mgIron: 18 - 45mgProtein: 50 - 70gMethod:Put all in a blender and blend. Grab a glass bowl and linewith a nut milk bag (or if you don’t have one you can usea stocking), pour milk through the bag and “milk” the bag,squeezing the milk out. If you have any dry pulp leftover youcan pop in the freezer and use for later in other recipes suchOr calculate your body weight by 0.8 for your proteinrequirements. ie. a 60kg female would need approx 48gprotein.28 Day Rawsome Transformation Recipe BookDetox your mind, body and life!Page 8

Elixrs & herbal teasTummy Tamer TeaA great tea for soothing unhappy tummies.Ingredients:a 1t mint loose leaf teaa 1cm piece ginger thinly sliced - place in teapota 1/2t fennel seedsa 1t chamomile loose leaf teaa 1t rosehip loose leaf teaMethod:Mix tea together and then put into a strainer ball and placein a big tea pot. Boil filtered water and pour into teapot.Brew for 3 - 5 minutes. Pour and serve. Serves 1 - 2.Skin Soother TeaCalendula, Cleavers, and Red Clover are great bloodcleansing teas and therefore great for the skin.Candida Cleanse TeaThis tea is also great for eradicating parasites. It can be quitea strong tea for some so half the ingredients if needed tobegin with and build up from there.Ingredients:a 1T Pau D’Arco loose barka 1t oregano loose leaf drieda 1t thyme loose leaf drieda 1 clove - place in teapota 1/2 clove of garlic thinly sliced - place in teapota Optional: Few slices of lemon peel - place in teapotMethod:Mix tea together and then put into a strainer ball and placein a big tea pot. Boil filtered water and pour into teapot.Brew for 5 - 10 minutes. Pour and serve. Serves 1 - 2.Ingredients:a 1t calendula loose leaf teaa 1t cleavers loose leaf teaa 1/2t raspberry leaf teaa 1t red clover loose leaf teaa Optional: Stevia leaf or 3 drops stevia liquid or to tasteMethod:Mix tea together and then put into a strainer ball and placein a big tea pot. Boil filtered water and pour into teapot.Brew for 3 - 5 minutes. Pour and serve. Serves 1 - 2.28 Day Rawsome Transformation Recipe BookDetox your mind, body and life!Page 10

BreakfastChia Coconut Porridge with AcaiA delicious way to start the day! Chia is loaded with protein,calcium and acts as an intestinal cleanser. Serves 4.Ingredients:a 1/2C chia seeds soaked in 2C fresh coconut water 20minutes or overnighta Flesh of one young coconuta 1/2C almonds, soaked overnight, draineda 1/2C sunflower seeds soaked 4 hours, draineda 1T yacon syrup (or sweetener of your choice)a 1t cinnamona 1t coconut or vanilla extracta 1t acaia Handful fresh blueberriesMethod:In a high speed blender combine all ingredients exceptblueberries and blend until just combined. Pour into bowland top with blueberries and serve with almond milk.Rawcher MuesliEasy to make, no dehydrator required! Serves 4.Ingredients:a 1 grated green applea 1/4C goji berriesa 1/4C currantsa Zest and juice of one limea pinch cinnamona pinch mixed spiceP: 13gC: 138mgI: 4.25mga 1 1/2C mixed soaked nuts, roughly choppeda 2T yacon syrup (or sweetener of your choice)a 1 1/2C almond or brazil nut milka 4T chia seedsFresh Fruit Platter with Cashew CreamBeautiful in summer or winter. Serves 4.Fruit Ingredients:a Choose any of the following fruits depending on theseason (enough to make 4 cups):a Plums, figs, pears, Bananas, Apples, Peaches,Nectarines, Strawberries, Raspberries, Kiwifruita Zest and juice of one grapefruita 2T maple syrup (or sweetener of your choice)a Pinch himalayan crystal saltMethod:In a bowl, gently combine cut up fruit with zest, syrup andsea salt. Set aside.Cashew Cream Ingredients:a 1C cashews soaked 2 - 4 hoursa 1/2 - 3/4C filtered watera 2T maple syrup (or sweetener of your choice)a 1t vanilla extracta Juice and zest of half a lemona 3 drops Steviaa 4T coconut oila Pinch himalayan crystal saltMethod:Combine all ingredients except for coconut oil in a highspeed blender. Add coconut oil and blend again. Add morewater if mixture too thick. Adjust to taste and serve pouredover fruit platter.Cashew Cream will keep in the fridge for 5 days.Method:In a bowl combine all ingredients except the spices with thealmond milk. Adjust to taste. Place in fridge and allow tosoak and set overnight. Stir again and serve in the morningwith your favourite berries, a dusting of spices, extra nut milkor coconut yoghurt if desired.28 Day Rawsome Transformation Recipe BookDetox your mind, body and life!Page 11

BreakfastChoc Jaffa Buckwheat CrunchiesA delicious way to start the day! Buckwheat is alkalising andwith the added bonus of it being sprouted. Cacao is high inanti-oxidants and feel good hormones! Makes 8+ serves.Ingredients:a 3 cups buckwheat of which we want to sprout.To sprout put buckwheat in a nut milk bag (or you canuse a sprouting jar) immerse the bag in a bowl of filteredwater overnight and then drain and rinse twice a dayuntil the tails form. (Usually 2-3 days)a Juice and zest of 2 orangesa 2/3 cup date paste*a 1 cup organic walnuts soaked 4 hoursa 1 cup organic pecans, soaked 6 hoursa 1T mixed spicea 1t cinnamona 4 tablespoons cacao powdera 1t maca powder (optional)a 1t camu camu powder (optional)a pinch himalayan or celtic sea salta 3 tablespoons dark raw agave syrupa 2 t vanilla extractMethod:Drain and rinse nuts and roughly chop. Place in a bowl.Combine rest of ingredients and stir through, mixing well.Spread out on a dehydrator tray lined with baking paperor a paraflexx sheet and dehydrate at 157°F for first hourthen turn down to 110°F for 10 -12 hours. Flip tray halfwaythrough. When dry, store in an air-tight container in thepantry. Will last a month in the pantry although they will welland truly be eaten by then!*To make date paste soak 1C pitted medjool dates in waterto soften (20 minutes with hot water). Blend with enoughwater to cover until you get a paste like consistency.On the Run Breakfast BarsA great breakfast recipe to have on hand for when you arerunning late and running out the door. Makes approx. 16 -20 bars.Ingredients:a 1C blanched almond floura 1C dessicated coconut (reserve half for coating bars)a 1/2C date paste*a 1/2C raisins choppeda 1/2 cup apricots choppeda 1/2C cacao nibs (reserve half for coating bars)a 1/2C dehydrated almonds, roughly choppeda 1t cinnamona 1T hemp protein powdera 1/4C hemp seedsa 2T chia seedsa pinch himalayan or celtic sea salta 4T dark raw agave syrupa 3T coconut oil - melted till liquida 2 t vanilla extractP: 6gC: 57mgI: 13mgMethod:Combine all ingredients and mix thoroughly. Add moredate paste if you need to make the mix ‘stick’. Press into asquare tin and cut into bars. Top with remaining dessicatedcoconut and remaining cacao nibs. Freeze. When frozen,place bars into an airtight container and store in freezer orfridge for when breakfast emergency strikes!Great source of Magnesium, Vitamin E, Potassium.*To make date paste soak 1C pitted medjool dates in waterto soften (20 minutes with hot water). Blend with enoughwater to cover until you get a paste like consistency.28 Day Rawsome Transformation Recipe BookDetox your mind, body and life!Page 12

DinnerBBQ Veges with SpinachTaste just like its come straight off the BBQ! Serves 2.Vege Ingredients:a 1C zucchini sliced into 1cm thicka 1 head brocolli cut into floretsa 1 small sweet potato, diced 1cma 1 capsicum, sliced 1cma 1 eggplant, diced 1cma 1 white onion, diced 1cma 2C mushrooms, sliced 1cmBBQ Sauce Ingredients:a 3T yacon syrup or sweetener of your choicea 2 medjool dates, pitteda 3T tamaria 3T apple cider vinegara 1t smoked paprikaa 1T olive oila pinch cayenne peppera water to thin if necessarya 3/4C sundried tomatoes, soaked in hot water 20 minsMethod for BBQ Sauce:Blend all ingredients in a blender until smooth. Massageinto vege mix and pour onto baking paper or Paraflexx lineddehydrator trays and dehydrate at 115°F for 6 - 8 hours.Flip and dehydrate for another 2 hours or until dry. Servetossed through with baby spinach and a side of cauliflowerrice. See Page 18 for recipe.a Half a bunch watercress, remove woody stemsa 2 heads baby cos lettuce, break apart and torna 1/4C sunflower seeds, soaked and dehydratedMethod:Combine all in a bowl except sunflower seeds and setaside.Ingredients for the coconut sauce:a 1/2C coconut watera 1/2C coconut meata Juice of half a grapefruita Few drops stevia if desired to sweetena 1/2 t himalayan crystal salta 4T mintMethod for sauce:Combine all in a blender except for mint and blend until wellcombined. Add mint and pulse till just combined. Adjust totaste. Pour dressing over salad, sprinkle with sesame seedsand served with extra herbs to garnish.Great source of Vitamin A, K, C, Selenium.P: 25gC: 137mgI: 7mgFennel, Apple, Grapefruit andMint Salad with Coconut DressingDelicious summer salad. 2 generous serves.Ingredients:a 1 fennel bulb finely sliced (use a mandolin if you haveone).a 1 apple diced 1cma 2T dill, torna 2T mint, torna Half a grapefruit, peeled and cut into small segments28 Day Rawsome Transformation Recipe BookDetox your mind, body and life!Page 21

DinnerSausages and “Mash” with Tomato SauceFor the hubby or meat eater in your life! Serves 4 - 6Sausage Ingredients:a 1C sundried tomatoes, soaked in hot water for 20 minsto softena 1 red capsicuma 1C mushrooms (use swiss brown or portobello)a 1/4C white oniona 2C walnuts soaked 4 -6 hoursa 1/2t garlic powdera 1t mixed italian herbsa pinch smoked paprikaa 1T raw active honeya 2T unpasteurised misoa 2T lemon juicea 1/2t himalayan sea saltP: 25gC: 137mgI: 7mgSausage Method:Combine all in a food processor and mix until ingredientsare well combined. Shape into little sausages, approximately4 x 2 cm. and dehydrate approx 12 - 16 hours.Tomato Sauce Ingredients:a 1/2C sun-dried tomatoes - soaked overnight or if shorton time - soak for 30 mins in almost boiling water.a 2 Organic vine ripened tomatoesa 1/4 C olive oila 1 Medjool date - soaked overnight or soak for 30 mins inalmost boiling water. De-seed.a 2 T pine nutsa 2T Apple cider vinegar (ACV)a 3T Filtered water if neededa 1T fresh basila 2T red oniona 1 clove garlica 1t Italian seasoninga Few drops Steviaa 1t Himalayan sea salt.tomatoes and basil and pulse until roughly blended. Addwater if it needs thinning out. Some texture in the sauce isdesired. Taste sauce and adjust seasoning if necessary.Add in Stevia if you want a touch more sweetness.Mash Ingredients:a 2C cauliflower, broken into floretsa 1 1/2C cashews soaked 2 hours, draineda 2T nutritional yeasta 1T white miso pastea 1T italian herbsa 1/2t garlic powdera 2T flax seed oila 1T lemon juicea 1t himalayan sea saltMash Method:Put cauliflower in a bowl and pour hot water over. Sit for 1minute then drain and rinse. Put cauliflower in blender alongwith all other ingredients and blend until smooth and creamyjust like mashed potatoes! Adjust to taste.To assemble all:Place mash on plate, layer with sausages and top withtomato sauce. Serve with a side of greens.Great source of Essential Fatty Acids, B Vitamins, antioxidants,lycopene.Tomato Sauce Method:Drain and rinse sun dried tomatoes, and roughly chop.Add to food processor. Add pine nuts, olive oil, ACV, date,onion, garlic and pulse to roughly blend. Add vine ripened28 Day Rawsome Transformation Recipe BookDetox your mind, body and life!Page 22

DinnerMeditteranean Nut Loaf withSprouted Chickpea HummusA hearty dish that will go well in winter. Serves 4 - 6Meditteranean Marinade Ingredients:a 1C portobello mushrooms diced 1cma 1C red capsicum, diced 1cma 1/2C black olives, pitted, sliced in halfa 1/2C eggplant, diced 1cma 2 cloves garlic, minceda Juice of 1 lemona 1t sagea 1t himalayan crystal salta 1/2C olive oilMethod:Combine all in a bowl and mix thoroughly. Place on bakingpaper lined dehydrator tray and dehydrate for 6- 8 hours.Nut Loaf Ingredients:a 1C almonds, soaked 8 hoursa 1C walnuts, soaked 4 - 6 hoursa Juice half a lemona 1 Medjool date - soaked overnight or soak for 30 mins inalmost boiling water. De-seed.a 1 white oniona 1/2C olive oila 4T tamaria 1T rosemarya 1T thymea 2T sagea 1 clove garlica 1/2t Himalayan sea salt.rinse next day and hang from hook, covered, with bowlunderneath. Drain and rinse 3x a day for approx 2 daysor until tails form about 1/4 inch.a 4T Tahinia 1 clove garlic, choppeda Juice of 4 lemonsa 1t onion powdera 3/4C olive oila 1t sesame oila 2t cumina 1t garlic powdera 1t ground coriandera Dash cayenne peppera 1t sea saltHummus:P: 8.3gC: 90mgI: 3mga Filtered water to add if mix too thicka Optional: 1T chopped corianderMethod:Process all ingredients except olive oil, chopped coriander(if you are using) and salt in a food processor. Add oliveoil in slowly and mix. Stir in salt and adjust to taste. Stir incoriander if using at this stage. Add more water if mix toothick and stir in. Dust with smoked paprika, extra olive oiland serve with nut loaf.Great source of all vitamins and minerals, high in protein.Method:Put all ingredients in a food processor and mix well. Addthe dehydrated marinade mix and pulse. You want it to beslightly chunky. Adjust to taste. Shape into a nut loaf on adehydrator tray and dehydrate 10 - 12 hours. Serve with amixed leaf salad and hummus.Hummus Ingredients:a 1C non GMO organic chickpeas (when sprouted thiswill become 2C). Soak chickpeas in nut milk bag in aglass bowl filled with filtered water o’nite. Drain and28 Day Rawsome Transformation Recipe BookDetox your mind, body and life!Page 23

DessertRaw Choc Mint MousseThis is a yummy minty version of my famous chocolatepudding! I love mint! Serves 4 - 6.Ingredients:a 2 avocadosa 1 cup coconut watera Meat of 1 young coconuta 1 cup almond milka 3 medjool dates (softened by soaking in just boiled hotwater for 20 mins)a 1/2 cup raw cacao or carob powdera 1 teaspoon vanilla extracta 4 tablespoons raw dark agave syrupa pinch salta 10 mint leaves finely choppeda 1-2 drops peppermint oil - optionala 3 drops stevia - optionala To garnish: Chopped pistachio’s, shredded coconut,cacao nibs and extra chopped mint leavesMethod:1 serve:P: 8.8gC: 160mgI: 15mgPut all ingredients into a high speed blender and processuntil smooth. If the mixture is too thick you may want toadd more almond milk until you get the right consistency.You don’t want it to be too runny, it should hold its form ona spoon. Adjust to taste, if you prefer it sweeter add a fewdrops of stevia in and stir. Pour into individual serving bowlsand set in fridge for a few hours. When ready to serve,decorate with chopped mint, cacao nibs, pistachio nuts andshredded coconut.Raw Chocolate Dipped StrawberriesSo easy to make and delicious! Serves 4.Ingredients:a 3/4C raw cacao powdera 1/2C coconut oil - warmed till liquida 1/4C dark raw agave syrupa pinch himalayan crystal salta 250gm organic strawberriesa 3 squirts of SteviaMethod:Line a baking tray with baking paper and place in freezer.Wash strawberries and set aside in fridge. To makechocolate sauce in a bowl combine cacao, salt, agave andliquified coconut oil, stevia and stir until you get chocolatesauce. Adjust to taste. Place sauce in fridge to chill for 10mins. When ready to assemble remove tray from freezer,and strawberries and sauce from fridge. Dip strawberriesin chocolate sauce and place on tray. Freeze all for 10minutes. Then transfer to fridge.A great source of healthy fats, magnesium, selenium, BVitaimins.28 Day Rawsome Transformation Recipe BookDetox your mind, body and life!Page 24

DessertMango Coconut Cream PieIndulgent but good for you. Have as a treat or to impressguests. Makes 12 slices.Ingredients for crust:a 2/3C pecansa 1/2C walnutsa 1/2C dessicated coconuta pinch himalayan crystal salta 1T coconut oila 1/2C medjool dates, pitted1 serve:P: 4.6gC: 24mgI: 2mgMethod:Combine all ingredients except coconut oil and process untilcombined. Add coconut oil and blitz till breadcrumb like butholds it shape. Pour into a 9 inch flan tin and create baseby pushing down with hands and building sides up. Place infridge while you prepare the filling.Banana Ice CreamSo easy to make and delicious! Serves 2.Ingredients:a 4 frozen bananasa 1 vanilla bean pod, seeds extracteda 4T dark raw agave syrup or sweetener of your choicea pinch himalayan crystal saltMethod:Place all in a high speed blender and blend until combined.Serve in pretty glass cups. It will be like a soft serve icecream :-)Ingredients for filling:a 1 1/4C cashew nuts soaked 2 hours, draineda Flesh of one young coconuta 1/4C coconut water from one young coconuta pinch himalayan crystal salta 1/4C coconut oila 1 vanilla bean pod, seeds extracteda 2C chopped mangoMethod:Add all ingredients except the coconut oil and mangos tothe blender. Blend until well combined, then add coconut oiland blend again. Pour 1/2 of the mix into the cheesecakebase. Add fruit to blender and blend again and pourremaining onto cheesecake. Smooth out with spatula andplace in freezer for 3 hours to firm. Serve from freezer or putin fridge 30 mins before serving.A great source of Essential Fatty Acids (EFAs), Magnesium,Selenium, B Vitamins.28 Day Rawsome Transformation Recipe BookDetox your mind, body and life!Page 25

SnacksRaw Nut BarsYour new improved version of a muesli bar! Makesapproximately 12 bars.Ingredients:a 1/4C raisins, soaked till soft, draineda 1/4C apricots, soaked till soft, draineda 1/2C date paste*a 1/2C soaked and dehydrated almondsa 1/4C soaked and dehydrated sunflower seedsa 1t cinnamona 1T coconut oilMethod:Place all ingredients in a food processor and blitz untilcombined. Don’t over process though, you want some ofthe nuts to still be slightly chunky. Add more date paste ifmix is too dry. Press into a cake tin and pre-cut into slices.Place in freezer for a few hours then transfer to fridge orserve straight from the freezer if desired.Amazeballsa 2T chia seedsa 1t vanilla extracta pinch salta 1/2C dessicated coconut and more for decoratingMethod:Process nuts in food processor until they resemble largebreadcrumbs. Place in bowl and mix rest of ingredientstogether by hand in a mixing bowl. Add more date pasteor warmed coconut oil if mix too dry. Add more chia orpysllium if mix too wet. Adjust to taste. Shape into ballsusing your hands and roll in coconut. Place on a bakingpaper lined tray and freeze for about 3 - 4 hours. Greateaten straight from freezer or fridge.These Amazeballs are protein packed, high in fibre, essentialfats. Great for the brain.*To make date paste soak pitted medjool dates in water tosoften (20 minutes with hot water). Blend with enough waterto cover until you get a paste like consistency.Taste naughty but not. Quite filling so will really satisfy thosehunger cravings. Makes approx 16 -24 balls.1 serve:P: 7gC: 106.7mgI: 2.4mgIngredients:a 1/2C nut buttera 1/2C tahinia 1/2C date paste*a 1/2C currants, soaked to soften, draineda 1t cinnamona 1t maca powdera 1 1/2C walnuts, soaked, dehydrateda 3T raw cacao powdera 2T raw cacao nibsa 2T pysllium husks28 Day Rawsome Transformation Recipe BookDetox your mind, body and life!Page 26

SnacksKale ChipsAddictive but oh so good for you. Kale has powerful antioxidants,and is high in calcium. Makes approximately 2500gm bags.Ingredients:a 2 bunches kale - destemmed and torn into large bitesized pieces, place into a large mixing bowl.Ingredients for marinade:a 1/2C tahinia 2T olive oila few drops steviaa 1t salta Juice of 1 lemona 1/4C tamariMethod:Blend marinade ingredients together. Adjust to taste. Pourover torn kale leaves and massage into kale. Spread overbaking paper lined dehydrator trays and dehydrate 105°Funtil crisp (about 6 - 8 hours). Flip trays halfway throughdehydrating time. Kale chips will store in an air-tightcontainer in the pantry for about 3 - 4 weeks.Spicy Seed MixGreat snack to have on the go, keep a small packet in yourbag for when the munchies strike. Also great sprinkled overa salad. Fills approx 450gm jar.Ingredients:a 2C soaked pumpkin seeds, draineda 2C soaked sunflower seeds, draineda 1/2t smoked paprikaa 1t garlic powdera 1t onion powdera 1t chilli powdera 1T raw active honeya 1t saltMethod:P: 43gC: 156mgI: 9.2mgMix dry ingredients in a big bowl, then add wet ingredientsand then seeds. Toss to combine. Spread out over a bakingpaper lined dehydrator tray (or two) and dehydrate at 115°Ffor 24 hours or until crunchy when bitten in half. Store in airtight container in the pantry for about 3 -4 weeks.Great source of Zinc, Selenium, Magnesium. Great for malehealth, skin and heart health.28 Day Rawsome Transformation Recipe BookDetox your mind, body and life!Page 27

Salad DressingsTurmeric & Ginger DressingDelish and goes with any salad. If you can’t get hold of freshturmeric, you can use 2t turmeric powder. Will last in fridgefor a week.Ingredients:a 1/2C ginger, finely sliceda 1/4C turmeric root, finely sliceda 2C tahinia 4 cloves garlica 3/4C lemon juicea 2/3C raw active honeya 1T white miso pastea 1C water + more to thin if neededMethod:Blend all ingredients except the tahini. When all ingredientsare blended well and have a smooth consistency, addthe tahini and some of the water. Blend until you get yourdesired consistency.Turmeric & Ginger Dressing Naturopath Notes: Bothfantastic anti-inflammatory and pain reducing herbs. Greatfor arthritis, period pain. High in antioxidants and great forcirculation.Pesto SauceGreat to have on top of crackers, pizza or in zucchini pasta.Makes approx 250ml.Ingredients:a 1 bunch basil, roughly choppeda 2 cloves garlica 2T nutritional yeasta Juice of half a lemona 1/4 - 1/2C olive oila 1/4C pine nutsa 1t saltMethod:In a blender combine all ingredients until you get a thicksauce. Add more olive oil if needed. Adjust to taste. Store infridge for a week.Pesto Sauce Naturopath Notes: Nutritional Yeast makesit high in B Vitamins. Basil is full of iron, vitamin A andBetacarotene. Great for digestion.Miso DressingAwesome on kale salad, or just about anything! Will keep inthe fridge for a week.Ingredients:a 3T miso pastea 1/4C tahinia Juice of a lemona 1 clove garlica 1t onion powdera 2T apple cider vinegara 3T raw active honeya 1t sesame oila 1T chopped coriandera 1/4C olive oila 1t saltMethod:In a blender combine all ingredients until you get sauce toyour desired consistency. Add water to thin if necessary.Adjust to taste. Serve over kale salad or any salad of yourchoice.Miso Dressing Naturopath Notes: Protein rich.Stimulates the digestion, high in B Vitamins and antioxidants.28 Day Rawsome Transformation Recipe BookDetox your mind, body and life!Page 28

Salad DressingsTomato SauceThis replaces your bottle tomato sauce! Use on raw pizza,crackers or in salads. Makes approx 400 - 500ml. Can befrozen.Ingredients:a 1C sundried tomatoes, soaked to softena 2 vine ripened tomatoes, deseeded and choppeda 1T italian herbsa 1 clove garlica 2T raw active honey (or sweetener of your choice)a 4T pine nuts (optional)a 4T apple cider vinegara 4T olive oilMethod:Process all ingredients until combined. Adjust to taste. Storein an air tight container in the fridge.Tahini DressingYummy with any salad. Great with raw falafels. Will keep inthe fridge for a week.Ingredients:a 1/2C tahinia 1 clove garlica Juice of a lemona 1/2C filtered watera 1t cumina 1t sesame oila pinch saltMethod:In a blender combine all ingredients until you get desiredconsistency. Add more water if needed. Adjust to taste.Serve over your favourite salad.Teriyaki SauceThis makes a great marinade for mushrooms or broccoli.a 1 clove garlica 1cm piece gingera 1t onion powdera 1T apple cider vinegara 2T raw active honeya 1/4C olive oila 1t saltMethod:In a blender combine all ingredients until you get sauceto your desired consistency. Adjust to taste. Pour overvegetables to marinate. Sauce will keep in the fridge for aweek.Creamy Basil DressingDelicious! Inspired by Mimi Kirk. Will keep in the fridge for aweek.Ingredients:a 1/2C cashews, soaked 2 hours and drained.a 1/2 bunch basil roughly choppeda 1/4C tahinia 2T misoa 1/4C olive oila 1/4C Apple Cider Vinegara 1 clove garlica 2T dark raw agave syrupa 1t onion powdera himalayan crystal salt and ground black pepper to tastea 4T lemon juicea Filtered water to blendMethod:Mix all ingredients together in a high powered blender.Adjust to taste and use water to thin out if necessary.Toss through salad and serve topped with sunflower seeds.Creamy Basil Dressing Naturopath Notes: Rich inprotein, essential minerals and good fats. Great for brainhealth and digestion.Ingredients:a 1/4C tamaria Juice of half a lemon28 Day Rawsome Transformation Recipe BookDetox your mind, body and life!Page 29

Cooked vegan optionsQuinoa and Pumpkin Stir FryThis is a favourite of everyone’s. Great in winter too.Serves 4.Ingredients:a 1C quinoa, soaked 20 minutes, draineda Half a Jap pumpkin, peeled and sliced into 1cm piecesa 1/2 bunch basila Handful baby spinacha 1t turmerica 1 large brown onion, deskinned and sliceda 2 cloves garlica 2T fish saucea Juice of half a lemona 1t salta 3T coconut oilP: 3.5gC: 38.75mgI: 2mgMethod:In a small pot, place drained quinoa and 1T coconut oil,1t turmeric and enough water to cover and bring to boil.Simmer and stir until all water is absorbed. Set aside.In a large frying pan, place 2T coconut oil and sauté onionsand garlic until soft and lightly coloured. Add sliced pumpkinand cover and cook until pumpkin is soft. Add fish sauce,lemon juice, and cooked quinoa and stir through. Addremaining basil and spinach and stir through. Serve :-)Lentils & Roasted Brocolli andBrussel Sprouts in a Mustard DressingBe sure to buy dried lentils and soak about 1 hour beforecooking with.Ingredients:a 1C dried green lentils, soaked and draineda 1 head of brocolli, cut into floretsa 300gm brussell sproutsa 5T coconut oila Handful of minta 1t cumina 1t coriander seedsa pinch saltoil, until water absorbed. Set aside. In a roasting tray, tosstogether the brocolli, brussel sprouts, seasoning and oil.Roast at 180°C for half an hour, turning half way through. Ina large mixing bowl combine lentils and roast mixture andtoss to combine. Set aside.Ingredients for mustard sauce:a 4T hot english mustarda 1/4C apple cider vinegara 2T raw active honeya 1/4C olive oilMethod:Blend all ingredients together. Adjust to taste. Pour overlentil and roasted brocolli and brussell sprouts. Stir throughmint. Stir to combine. Serve.Quinoa Porridgewith Goji Berries and PecansA beautiful warm breakfast dish. Great for winter.Ingredients:a 1C quinoa, soaked for 20 minutes, draineda 2T coconut oila 1t cinnamona 1t mixed spicea 1/4C goji berries, soaked to softena 1/4C pecans, soaked and dehydrated, roughly choppeda 3T maple syrupa 1/2C almond milka pinch saltMethod:In a pot with 2T coconut oil and enough water to cover,bring quinoa to boil. Reduce to a low heat and simmer andstir until water just about absorbed. Add spices, goji berries,maple syrup, salt and stir. On the lowest setting, addhalf the almond milk and stir until it reaches your desiredconsistency. Adjust to taste, add pecans and stir through.Serve in warm bowls with rest of almond milk drizzled roundthe sides of the bowl and garnish with fresh or stewed fruitof your choice.Method:In a pot simmer lentils with water to cover and 1T coconut28 Day Rawsome Transformation Recipe BookDetox your mind, body and life!Page 30

Cultured vegetablesSauerkrautTeeming with good bacteria. Very healing for the gutand immune system. Always buy organic when makingsauerkraut. Have as a condiment to every meal. Makesapprox 2 litre jar.Ingredients:a 1 head green cabbage - reserve outer leavesa 1 head red cabbage - reserve outer leavesa 2 cloves garlica Handful wakame seaweed (optional)a 2t salta 1 green apple, choppedMethod:Shred cabbage and place in a large mixing bowl. Add saltand massage into cabbage and keep massaging until youcan squeeze a handful of cabbage and water comes out.Finely chop garlic and apple, and stir through to combine.Add seaweed if using and stir through.In a sterilised mason jar, press cabbage mix into jar andkeep pressing until you get the liquid covering the cabbage.Keep adding the cabbage mix and repeating this processuntil you get to thte top. Push mix down until you get 1inch water covering cabbage at top. Grab a reserved outercabbage leaf and press down to seal the cabbage mixunder the water.Seal with lid and keep in a dark not too cold area toferment. Depending on temperature they will be ready to eatin 3 - 7 days. Move to fridge. It will keep indefinitely in thefridge. Serve :-)Kim ChiA spicy Korean favourite. Have as a condiment and like theSauerkraut, its also very healing. Recipe inspired by SandorEllix Katz. Makes 1 litre.Ingredients:a 1 head of chinese cabbage, choppeda 1 daikon radish or handful of red radish, choppeda 2 carrots, choppeda 1 red onion, choppeda 4 spring onions, choppeda 4 red hot chillis, choppeda 4 cloves garlic, choppeda 3T ginger, grateda saltP: 20gC: 1061mgI: 11mgMethod:Make a brine of 1 litre of filtered water mixed with 4T salt.Stir to dissolve. Add cabbage, radish and carrots and sitveges and cabbage in brine covered with a plate to keepthem submerged. Do this for a few hours or overnight.Combine the ginger, garlic, onion, and mix into a paste.Drain brine off veges, reserving brine. Mix veges with pasteand mix well. Pack vege mix into sterilised mason jar,pressing down until brine rises. If needed, add reservedsoaking brine to make this happen.To keep vege mix submerged in brine, weigh down withzip lock bag filled with reserved brine. Seal jar. Ferment ina warm, dark area of the house for about a week. Move tofridge and eat at your leisure! It will keep indefinitely in thefridge.Great for healthy gut bacteria, Vitamin K, C, A, B.28 Day Rawsome Transformation Recipe BookDetox your mind, body and life!Page 31

what’s next?Congratulations on making this incredible decision tosupercharge your health, energy and vitality by doing this28 Day Rawsome Transformation Program! We hope youenjoyed the recipe book and got lots of inspiration out of it.May your raw food journey continue to flourish with this newfound knowledge of how what we eat influences our minds,bodies, and all key areas of our life!By choosing to consume a mainly plant based dietconsisting of REAL food you will be honouring your body toenable you to live the life you truly deserve.Share your story:If you would like to provide a testimonial or share yourexperience of the 28 Day Rawsome Transformation Programplease email: amanda@therawfoodkitchen.com.au withthe subject line: “My 28 Day Rawsome Story!” We willfeature you on our Facebook page, and if you can, pleaseprovide before and after photos. This is a great way toshowcase your inspiring story and to help motivate others!• Private Raw Food Workshops:http://therawfoodkitchen.com.au/private-raw-foodclasses/Share your newfound wisdom andexperience with your friends! Theymight want to try out this rawsometransformation program for themselves!Simply share the link here:www.therawfoodkitchen/28DayRawsomeTransformationProgramStay Rawsome!And stay in touch, come visit us at the usual hang outs:Keep this recipe book and the programsomewhere safeSo that you can use this time and time again for wheneveryou feel like a refresher or need some extra motivationduring your journey.During your 28 Days you might have been feeling likechucking it all in and going back to wheat, dairy and sugar.But when you have successfully completed the programand feel like a million dollars, you will want to stay that way!You will most likely want to try:• One on One Coaching:http://therawfoodkitchen.com.au/raw-food-coaching/• eBooks:http://therawfoodkitchen.com.au/e-books/• Raw Food Workshops:http://therawfoodkitchen.com.au/raw-food-classes/28 Day Rawsome Transformation Recipe BookDetox your mind, body and life!Page 32

about ...therawfoodkitchena©The Raw Food Kitchen’svision is to teach andinspire people to abundanthealth and wellnessutilising a raw food dietwith exciting, fun, rawfood classes, yummyraw recipes, “must have”eBooks, coaching &rawkin Programs.If you would like to:• Get healthy • Lose weight • Stop the cravings • Havemore energy and vitality • Experience a profound shiftin the way you see yourself • Feel nourished• Change the way you think about the word “diet”I can help you by:• Getting you on the path to achieving these goals bygiving you a FREE eBook - How to Stock Your Kitchenlike a Raw Food Chef, this is the first step to settingyourself up with the right tools and environment to createa healthy kitchen. A healthy kitchen = a healthy mind andbody. All you need to do is head to the website with thelink below and grab your copy today!http://therawfoodkitchen.com.au/signup/• Or if you want to delve a little deeper and have me tailor aprogram to suit you and be your personal raw food coachsimply contact me with this link below for your FREE 20minute consultation:http://therawfoodkitchen.com.au/raw-food-coaching/http://therawfoodkitchen.com.au/contact/• Getting you excited and inspired to create healthy,satisfying, rawsome meals in your own kitchen byproviding exciting, fun, yummy and nutritious raw foodclasses for everyone!to prepare rawsome recipes by watching the demo andtasting the dishes. Plus you get to take home the recipesmade on the day so you can get started at home pronto!• Want to make a class but have more one on oneattention? Why not book a private class where I cometo your kitchen and hold a customised workshop to allowyou to delve a little deeper into your raw food journey:http://therawfoodkitchen.com.au/rawfood-classes/http://therawfoodkitchen.com.au/privateraw-food-classes/• Giving you regular FREE raw recipes and cutting edgehealth articles that will help you get back your energy andvitality via our newsletter and blog.http://www.therawfoodkitchen.com.au/• Providing rawsome eBooks packed full ofinformative, easy to read content:• “10 Steps for Raw Success” eBook is vital if youare serious about becoming healthier but worry you arelacking the motivation or follow through. We give you theright tools necessary to set you and your environment upto make your transition a success.• “Easy Raw Food Recipes to Get You Started” eBookhas over 26 delicious, easy to make rawsome recipescovering everything from Juices, Smoothies, Breakfast,Snacks, Lunch, Dinner & Dessert. All of my personalfavourite recipes that get used time and time again are inthis eBook and I bet they will become your favourites toowhen you start seeing and feeling the benefits of eating allthese healthy delicious raw dishes!http://therawfoodkitchen.com.au/e-books/My mission is to help people createrawsome energy for life!• If you are in Sydney why not come and join a liveclass where you discover the benefits of raw and how28 Day Rawsome Transformation Recipe BookDetox your mind, body and life!Page 33